Free universal gym weight training programs are designed to help you build muscle in your arms, legs and core muscles. While many weight training programs will help you increase muscle mass, others are designed to help you tone and tighten the muscles you already have. While men often focus on bulking up their muscles, women often use weight training to tighten and tone.
Circuit Training Program
According to Georgia State University, circuit training programs for novice athletes should run anywhere from eight to 10 weeks and combine nine to 15 unique workout stations. For the first two weeks, you should perform a basic circuit using 30 percent of your max weight. For the next two weeks, increase it to 35 and then 40 for the next two weeks. Continue to increase in 5 percent increments until the end of your workout. While you can choose from a variety of different workouts with respect to your circuit training program, some common exercises are seated rows, dumbbell flys and hyperextension exercises.
Basic Weight Training Program
This basic weight training program, designed by Sports Fitness Advisor will help you strengthen your core muscles as well as your arms and legs. If you are a novice, perform this program for eight to 10 weeks. If you are more experienced, you can complete the program in three to five weeks. During this training program, you should perform two sets of 10 repetitions of bench presses, bent over rows, lunges, dumbbell squats and deadlifts. In addition to these exercises, performing calf raises, back extensions and V situps will further strengthen your core muscles.
Female Chest Workout Program
This weight training program is specifically designed for women who are looking to build up their pec muscles and shoulder muscles. Start by performing five sets of four on the incline bench press. Each day you perform this exercise, increase the number of repetitions by four. From here, perform the same number of barbell bench presses and decline bench presses. Finish your weight training program with three sets of 15 pec decs, using a pec dec machine found in your gym.
Endurance Weight Training Programs
According to the McKinley Health Center, an endurance weight training program should last anywhere from eight to 12 weeks, depending on your current physical strength. For every weight-bearing exercise you do, perform three sets of 15 to 25 repetitions, using 50 to 65 percent of your max strength. Take 30 to 60 seconds of rest between each exercise. Specific exercises that you can perform during your endurance weight training program can vary from bench presses to leg lifts.
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